Momwe Vitamini D Ingathandizire Kukhala ndi Chitetezo Chathanzi

Wolemba Stevi Portz, Wopanga Zinthu ku Truvani

Vitamini D amagwira ntchito yofunika kwambiri kuti chitetezo cha mthupi chitetezeke *. Vuto la vitamini D ndiloti matupi athu amatha kupanga, koma timafunikira thandizo pang'ono.

Gwero lathu labwino kwambiri la vitamini D ndi kuwala kwa dzuwa pakhungu popanda chophimba kapena zoteteza ku dzuwa. Ambiri aife sitikutentha kwambiri ndi dzuwa monga momwe timafunikira chifukwa chophimba, kuvala zoteteza ku dzuwa, kapena kukhala ndi nthawi yambiri m'nyumba.

Ngati izi zikumveka zodziwika bwino, mutha kuganizira a Vitamini D yowonjezera.

Tiyeni tiwone gawo lalikulu la vitamini D m'thupi, komanso njira zabwino zopezera Vitamini D wambiri m'moyo wanu.

Chifukwa chiyani timafunikira vitamini D?

Vitamini D ndi imodzi mwamavitamini awiri osungunuka ndi mafuta omwe thupi lanu limapanga (winawo ndi vitamini K), ndipo amapezeka kuzinthu zina monga zakudya kapena zowonjezera. Timachitcha kuti vitamini, koma mwaukadaulo ndi mahomoni omwe amawongolera kuchuluka kwa calcium m'magazi anu.

Vitamini D imasinthidwa m'chiwindi ndi impso kuti ikhale hormone yogwira ntchito.

Vitamini D ndiyofunikira kwa:

  • Kuwongolera kuyamwa kwa calcium ndi phosphorous *
  • Kuthandizira chitetezo chokwanira *
  • Kuthandizira kukula bwino ndikukula kwa mafupa ndi mano *

Kodi timapeza bwanji Vitamini D wokwanira?

Malingaliro a FDA pansi pa malangizo aposachedwa a vitamini D ali pakati pa 600-800 IU.

Mumapeza Vitamini D m'njira zitatu:

  1. Kudya zakudya zina
  2. Kuwonekera kwa dzuwa mwachindunji pakhungu lanu
  3. Zowonjezera tsiku ndi tsiku

Tsopano popeza mwamvetsetsa momwe mungapezere vitamini D, tiyeni tifufuze njira iliyonse patsogolo pang'ono.

Momwe Vitamini D Ingathandizire Kukhala ndi Chitetezo Chathanzi
Vitamini D kuchokera ku chakudya

Vitamini D amapezeka mwachilengedwe muzakudya monga:

  • Mazira a mazira
  • Ng'ombe ya chiwindi
  • Nsomba zamafuta monga salimoni, tuna, swordfish kapena sardines
  • Mafuta a chiwindi cha nsomba
  • bowa

Tsoka ilo, vitamini D sichipezeka mwachilengedwe muzakudya zambiri. Ichi ndichifukwa chake opanga zakudya ena amalimbitsa zinthu zina ndi vitamini D monga mkaka, chimanga, mkaka wopangidwa ndi zomera, ndi madzi a malalanje.

Ngakhale mutha kupeza vitamini D m'zakudya, nthawi zina zimakhala zovuta kukwaniritsa mtengo womwe mumalangizidwa tsiku lililonse - makamaka ngati mumadya zamasamba.

Vitamini D kuchokera ku Sunlight

Thupi likhoza kupanga vitamini D pamene khungu lanu likuyang'aniridwa ndi dzuwa kwa kanthawi.

Uku ndikuwonetseredwa kwachindunji popanda chophimba kapena zoteteza ku dzuwa. Akatswiri amalangiza pafupifupi mphindi 15 zowonekera patsiku pakhungu labwino. Kupeza dzuŵa lambiri kungakhale kovuta kwa anthu amene amamva kutentha kwadzuwa, akuda nkhaŵa za zotsatirapo zoipa, khungu lakuda, kapena aliyense amene amakhala m’nyumba kwa nthaŵi yaitali.

Madera amakhalanso othandiza chifukwa madera ena sapeza kuwala kwa dzuwa, kapena amakhala ndi nthawi yayitali popanda dzuwa.

Izi zimapangitsa kuti zikhale zovuta kuti akatswiri apereke malangizo omveka bwino a kuchuluka kwa dzuwa kwa aliyense. Zomwe zingakhale zokwanira kwa munthu mmodzi sizingakhale zoyenera kwa wina.

Vitamini D ngati Chowonjezera

Momwe Vitamini D Ingathandizire Kukhala ndi Chitetezo Chathanzi

Ngati simukupeza zakudya zokwanira za vitamini D, kapena mumakhala m'nyumba (kapena mutaphimbidwa ndi dzuwa), zowonjezera za vitamini D ndi njira yabwino.

Mutha kupeza vitamini D mumitundu yosiyanasiyana yazakudya, kuphatikiza ma multivitamini ndi makapisozi a vitamini D.

Mavitamini owonjezera a vitamini D amabwera m'mitundu iwiri: D3 ndi D2.

D2 ndi mawonekedwe opangidwa kuchokera ku zomera ndipo ndi mawonekedwe omwe nthawi zambiri amapezeka muzakudya zolimba. D3 ndi vitamini D yopangidwa mwachilengedwe ndi matupi athu ndipo ndi mtundu womwe umapezeka muzakudya za nyama.

Kafukufuku akusonyeza kuti vitamini D3 (mtundu umene umapangidwa mwachibadwa m’thupi la munthu) ukhoza kuonjezera kuchuluka kwa magazi m’magazi, ndi kukhalabe kwa nthawi yaitali.

Nkhani yabwino ndiyakuti…

Truvani imapereka chowonjezera cha Vitamini D3 chochokera ku zomera chochokera ku ndere - zomera zazing'ono zanzeru zomwe zimayamwa vitamini D kuchokera kudzuwa kuti zipitirire kwa ife tikamadya. 

*Mawu awa sanawunikidwe ndi Food and Drug Administration. Mankhwalawa sanapangidwe kuti azindikire, kuchiza, kuchiza, kapena kupewa matenda aliwonse

Siyani Mumakonda